Metcon:
3 Rounds
12 Bar Muscle Ups
6 Deadlifts 335/245lbs
50ft Handstand Walk
-12 min cap
-Scale DL to under 75%
-Scale HS walk to 3 Wall Walks
Skill/Strength:
EMOM 8
1 Strict Press with :10 hold overhead @ 75%
Accessory Work:
3 Rounds
30 Abmat Situps
30 Single Under Crossovers
-rest 1 min between rounds
Mobility:
3 min hamstring smash per side
3 min trap smash per side
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Alex Ebert
Finished at cap scaled
10 BMU(strung 6+4 each round), DL 315 (6, 4, 4) and HSW work. Accessory with Anna and Autumn
18
0
Autumn Jarvis
9:52 (Jumping BMU, 195# DL, some progress with HS walks!)
SP 75# and accessory work w/Anna and Alex
16
0
Cody Stelmach
11:55 rx
335# deadlifts is the heaviest I have lifted in a metcon since nam 🤘🏼
19
1
David Rueckl
11:40 scaled banded pull ups and push ups DL 245 wall walks.
SP 85#. Showed up and move forward 30’’
16
0
Erika Donaldson
Finished at cap
12 banded BMU ROUND 1, 6 RX BMU round 2, 5 round 3. 25 ft HSW. 165# deadlift. 60#strict press
14
0
Ian Wilson
Had a wonderful day!! RX+
Weakness is a choice - make the right choice
15
1
Impressive last strict press!
Jenny Wesolowski
10:28
12 pull-ups, push-ups/ 200# deads/ wall walks rx. Presses @ 65# first 4 then 70# last 4.
14
0
Jordan Teague
11:05, sc
225# DL, burpee PUs 1st round, ring rows/pushups 2 and 3, sc Away
SP @62.5#
14
0
Maria Onaindia
8:20*
225 DL/WWs/12 C2Bs + 12 burpees- did C2Bs 7/5 which was a win for me, see you later CFGB!
19
3
Sylvia Christensen
1+ almost 25ft
DL felt heavy. 5 miles before class 🫡 95# strict press. Yesterdays cleans to 160
13
0
T Sanders
worked out
ran 400m today and my shin splints felt like 100-year-old sun-baked beef jerk.
18
0
Theresa Rosenquist
21:50 Ellijay WOD
100 SU starts ea round: 50-40-30-20-10
16" Stepups & AMSU.
0
0
Travis Bittermann
Second before cap
2 set muscle up unbroken. Really bad still at handstand walks. 3rd set strict cuz didn’t wana rip my hand more.
15
0